The Health Benefits of Nuts

Western society has in recent decades finally realized the benefit of including all kinds of nuts into a healthy diet. The FDA has also put nuts onto their healthy eating recommendations list. There are so many beneficial aspects of adding nuts to your daily food intake.

The Health Benefits of Nuts

The nutrients found in nuts include mono-unsaturated fatty acids such as asoleic and palmitoleic acids. Both of these types of fatty acids help lower the LDL, the bad cholesterol in the blood. At the same time this type of fat also helps raise the HDL, or the good cholesterol within the body. Adding any type of nut that is rich in mono-unsaturated fatty acids will help delay, if not prevent, the onset of several types of coronary artery diseases, stroke, heart attacks and a number of other issues within the body.

Nuts are a great powerhouse of flavonoid antioxidants. These include carotene, lutein and several others. They are proven to help against certain kinds of cancers, degenerative type diseases, Alzheimer’s, viral and fungal infections, depression and many other kinds of health issues. The Omega 3 fatty acid within nuts also helps with a multitude of ongoing problems. Omega 3’s help lower blood pressure and help in protecting against breast, colon and prostate cancers. With the combination of the antioxidants and Omega 3’s within nuts one can benefit extensively from their intake alone.

The mineral content in nuts is also a major factor for some. Most nuts include minerals like manganese, potassium, calcium, zinc, fluoride, iron, copper and selenium.  There are even traces of fluoride within nuts which is beneficial to bones and teeth. These are just a few known benefits when looking in for nut nutrition information.

Vitamin E within nuts is a great deterrent to plaque buildup in the arteries. Nuts also contain a source called L-arginine which is a substance that helps with the same thing. This substance also allows the blood to be less prone to clots that can block blood flow. These two factors go hand in hand and work together to be a powerful artery stabilizer

All nuts have an average of 80% fat content. Most of this fat is good and that is where the mono and poly-saturated fatty acids come from. This fat content is what has been misunderstood for such a long time. Those that know and understand the truth behind the fat and it’s benefits are living a great healthy diet for their heart by consuming nuts.

No matter which kind of nut you choose from the vast type available, one will find a powerful benefit within them all. Walnuts and almonds are two highly consumed nuts. Walnuts are the richest in Omega 3 which are normally found in fish – therefore those looking to add more Omega 3s to their diet who do not like fish may substitute with walnuts.

Almonds contain the most fiber of any nut and are also the richest in vitamin E a very powerful antioxidant. Cashews contain iron and zinc which is good for the immune system and the eyes. Cashews also have one of the highest amounts of magnesium that can improve memory and age related memory losses.

Pecans have the most antioxidants of all. The vitamin E found in this nut also helps with degenerative diseases like Lou Gehrig’s disease.

Brazil nuts contain a high amount of selenium – a major fighter against cancers in the bones, prostate in men and breast cancer in women.

Macadamia nuts contain the most mono-unsaturated fats. This fat is the biggest factor in lowering LDL (bad) cholesterol within the body.

Pistachios are beneficial in deterring lung cancer. These nuts contain a high amount of antioxidant gamma-tocdopherol, a type of cancer fighting vitamin E.

Hazelnuts have a high level of mono-unsaturated fats which is good for cardiovascular health and a great manager of type 2 diabetes. This nut is high in vitamin E which is great for the skin, prevents cataracts and helps reduce dementia. Hazelnuts have a great nut nutrition factor and are worth looking into when finding the best benefits of nuts for your healthy eating.

No matter which nut you select from this list you cannot make a wrong decision. All nuts have a major benefit for the body, mind and soul – from the blood to the brain or to soothe nerves. Eating most nuts in their raw state is most beneficial. Try avoiding nuts that are heavily salted, made in other oils, fried, sugar coated or set in chocolates. As with most things in life, eating nuts is just the same, “keep it simple” and you and your health will benefit.


Kathryn Rossiter

Kathryn is a South African lifestyle blogger and mom of 2 who has been blogging daily for over 9 years! She writes about travel, health, beauty, fashion, decor and family... but not food (unless it's food she's eaten made by someone else) as she is a hopeless cook. She only wakes up early for 2 things... a red-eye flight to somewhere exotic and early morning game drives. She has just finished an extensive home renovation and would prefer to never see another box again. She's never met a chocolate or glass of bubbles that she didn't like!

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